Rocky's Log - King of the Jim

[Pain]

Awesome sessions, those bench presses at the end would kill me.

 

[Rocky]

Thanks Pain - nice to see you in my log. These sessions have been light ones before the start of what I think will be a difficult new routine. I've been doing those 8 set dynamic effort benches at the end of my non-bench session for a few weeks now. It's lighter weight than I'd normally do - using what I'd normally do for my 2nd warm up set when doing regular benching weight (even when I wasn't deloading) but it feels good. I do the reps differently, speed, grip, etc.

 

[Big VIC]

Those lunge will never stop amazing me rocko good job buddy

 

[Rocky]

They actually felt harder than I thought they would. I was expecting to get 15 per leg, but I'll put that down to the lack of sleep.

 

[Till]

Super sessions, fellow copper. Really good weights and great volume.

 

[h0ke]

Great session bro! But for three and half hours sleep thats awesome session!
We should chance too our training routine. Maybe we chance it after this week...

 

[Rocky]

Till - Thanks buddy. Nice to see you in here. With the new routine the volume will go up - but the number of exercise will go down.

hoke - I actually wasn't as tired a I thought I'd be fortunately. If you've been doing your routine for a while then yeah change it up!

 

[The Creator]

Good looking "light" session! good to see your throwing in a little bit of a de-load rocko. As always, great selection of movements.

 

[miamiracing]

thats how a champion works out!

 

[PrinceVegeta]

Great "deload" session there! im ready to see that new routine!!

 

[Rocky]

Thanks fellas. I hope I'm up to it tomorrow - I drank something rotten last night and feel rough as arseholes today, plus I'm gonna be training on my own tomorrow!
Still it'll be a first session so I won't be going overboard anyway - gotta get used to the extra volume.

 

[Glex]

Was it my semen?

 

[Rocky]

Was it my semen?

As if you need to sk.

Anyhoo - NEW ROUTINE - 1st SESSION!!

And I felt like arse! . Really, really tired and training on my own meant I couldn't psyche myself out of it!

Oh well, I persevered anyway and man was my strength off, I don't know if it was being tired or anticipation of the extra volume. Possibly not using the smith for benching might have added to it aswell but I was weak as a kitted - the perils of deloading for me! I meant to start off lighter and work my way up anyway.

Well this was how it went:

Flat BB Bench
60kg (135lb) x 10
90kg (200lb) x 6
110kg (240lb) x 3
110kg (240lb) x 2
100kg (220lb) x 4
100kg (220lb) x 4
100kg (220lb) x 4
100kg (220lb) x 4
100kg (220lb) x 4
100kg (220lb) x 4

Sumo Deads
100kg (220lb) x 10
140kg (310lb) x 6
170kg (375lb) x 3
170kg (375lb) x 3
170kg (375lb) x 3
170kg (375lb) x 3
170kg (375lb) x 3
170kg (375lb) x 3
170kg (375lb) x 3
170kg (375lb) x 3 - these were all surprisingly easy.

DB Incline
35kg (77lb) x 8
35kg (77lb) x 8
35kg (77lb) x 7 - wow was I weak on these.

W/G Chins
x 10
w/20kg (45lb) x 6
w/20kg (45lb) x 6
w/20kg (45lb) x 6

Skullcrushers
37.5kg (82lb) x 12
45kg (100lb) x 10
45kg (100lb) x 10

SUPERSET WITH

EZ BB Curl
40kg (90lb) x 10
50kg (110lb) x 8
50kg (110lb) x 8

Seated Calf Press
110kg (240lb) x 15
160kg (352lb) x 12
205kg (450lb) x 10
205kg (450lb) x 10

That was it. Done in just over an hour. The chest work was disappointing but 1st session with this amount of volume so hopefully onward and upward.
Lower body emphasis next time round.

 

[Pain]

Brutal new routine. You have my respect.


epic pepsi usage.

 

[Rocky]

Pain loving his Queen!

 

[PrinceVegeta]

awesome lookin routine mate! looks good!! nice sumos!

 

[Daniel Andersson]

Really impressive Rocky
First I though.."Hey thats close to the same weights I use "...but then I noticed that you did some stuff before and after and for more reps lol

Great stuff Rocky

 

[Pickle]

epic tunen inspired routine...



Knock him to tommorrow rock. Nice feeler session your weights are gonna ramp up.

p.s good to see you off the smithy ? xoxoxo

 

[Hypocrisy86]

lots of sets with that there MR ROCKY
sumos did look easy for you man,
can't believe how many sets there are, even if their small
superb-o job all over man!

 

[Rocky]

Prince - Thanks man. Yeah the sumos felt good - compared to the shoddy presses!

Dan - lol. I was pretty disappointed with the pressing - it's always poor for me anyway but this was particularly depressing!

Pickle - I hope you're right buddy! I'll put it down to a combination of having had little sleep, upping the volume, swapping to free bar over smith and just me being shit! Hopefully it'll go up!

Hypo - Thanks. That's the plan, up the sets of the main 3 and hopefully grow!

Well I've been a bit slack with everyone elses log cos I've been so busy and I'm tired, which probably doesn;t bode well for tomorrows session which I think will base around back squat, front squat and C & J's so we'll see how that goes! I'll get to all your logs over the next couple of days!